To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. He lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. You can find all the details on Sam’s nutrition and workouts HERE… and

In case you don’t believe The Photo… we filmed Sam over the course of his 10 week fat loss program to show you how his body changed from 14% to 8% body fat: Here is our awesome before & after fat loss video… Enjoy!

Sam lost 4kg Body Weight, 6% Body Fat and gained 1″ on his Biceps, 1″ on his chest and .5″ on his Legs!

To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. His weekly workout and nutrition plans are below.

The Results!! (They Speak For Themselves)

Week

Body Weight Kg

Daily Kcal Intake

Body Fat %

Bicep

Chest

Thigh

1

82.0

2361

14.25

15″

41″

25″

2

81.1

2335

12.87

15″

41″

25″

3

80.9

2329

12.27

15.5″

41″

25″

4

80.7

2324

10.96

15.5″

41″

25.5″

5

79.9

2301

10.58

15.5″

41″

25.5″

6

79.6

2292

9.97

15.5″

41″

25.5″

7

79.6

2292

9.84

16″

41″

25.5″

8

78.7

2266

9.18

16″

42″

25.5″

9

78.1

2249

8.97

16″

42″

25.5″

10

77.9

2243

8.04

16″

42″

25.5″

Body fat was measured using Calipers. The same person was used to take Sam’s body fat measurements each time to reduce any inaccuracies. Although a great way to chart progress it should be said here that Calipers cannot give a completely accurate body fat measure, however the focus here is on Sam’s change in body fat percentage not his exact body fat measurement.

Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. 500ml of water was consumed 1 hour before training and up to 250ml every 15 minutes during training. After training 500ml of water was consumed for every 1lb lost in weight. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.

The diet was not an exact science. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. In his own words…

“The obsession with macro-nutrient ratios has gone a little far, it is not a simple as picking your favourite Protein:Fat:Carbohydrate ratio and seeing results, you have to find out what works for you and ADAPT throughout. YOUR BODY has a great way of letting you know what you need.”

Sam had cheat days! Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch!

Why Skipping and not Running, Cycling, Swimming, or Walking?

Simple… Skipping burns 1074kcals per hour, compared to running’s 755kcals per hour, cycling’s 745kcals per hour, swimming’s 528kcals per hour, and walking’s 391kcals per hour. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.

Skipping here is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast.

Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.

I wrote an article about the ‘Obesity Epidemic’ at the start of 2012, the finishing sentence of which was The truth is, unless we change, nothing will change, and as expected it seems nothing has changed!

According to the latest health survey … In England 24% of men and 26% of women in England are obese, while 65% of men and 58% of women are either overweight or obese. This compared with the results from the first health survey back in 1993 where only 13% of men and 16% of women were classed as obese. Something is going drastically wrong.

We know what causes obesity and why people become obese, (and if you don’t then please follow THIS LINK to our previous article on obesity) so why have the same old excuses citing poor education and lack of proper labels on foodstuffs been made again! Apparently the coalition has helped encourage a much wider use of labels on foodstuffs so consumers could choose healthier options, and Ministers will be launching a new campaign early next year to encourage people to eat more healthily. People have got a very good grasp on what a healthy and unhealthy diet consists of, and contrary to popular belief people are intelligent enough to realise that eating cakes, biscuits, and burgers all day is not going to keep them in tip-top shape.

Obesity is a disorder in which a person has abnormal or excessive fat accumulation that may impair their health. A persons’ Body Mass Index (BMI) is a simple index of weight-to-height that is most commonly used to classify overweight and obesity in adults. BMI is defined as a person’s weight in kilos divided by the square of his/her height in meters (kg/m2).

– a BMI greater than or equal to 25 is overweight

– a BMI greater than or equal to 30 is obesity

BMI provides the most appropriate means of defining obesity and overweight in the general population, as it is the same for both sexes and all ages of adults. It’s not without its inaccuracies, however, as it gives you a definition of your body mass-height ratio without actually measuring what your body mass consists of. For instance, it’s notuncommon to find a bodybuilder at 1.77m (5ft 10in) and 101 kg (16 stone). This person would have a BMI of 32.2 and would be classed as obese. However on looking at the bodybuilder, who may well be 6% body fat, it’s obvious there is no obesity. There are other measurements that can give an indication as to whether somebody is overweight or obese, including (but not limited to): Waist-Hip ratio, Waist-Height ratio and Lean-Fat Mass readings. BMI does however remain the best tool for classifying obesity in the general population.

“Having worked with a variety of professional rugby players at Worcester Warriors, Edinburgh Rugby, and Bristol Rugby, Charley remains to be one of the most gifted athletes I have had the privilege to work with. Rugby is a sport that requires a variety of physical attributes and the majority of player’s excel only in one or two of these. However, Charley possesses the ability to be fast, strong, and powerful along with a metabolic capacity to repeat this work over prolonged durations, which is a combination that you do not see too often. This was in no doubt achieved by his outstanding work ethic regarding training and his determination to succeed in his sport. I have no doubt that Charley will continue to adapt and improve these physical indices.”